Grip And Forearm Training For Overall Strength Development

Grip and forearm strength is an often overlooked component of an overall training program, but spending an entire cycle dedicated to improving the grip and forearms could translate in new personal best on many of the Primary Lifts.

There are many different ways a trainee can develop a stronger grip, but using a variety of implements and movements organized in a systematic approach over a Macrocycle will bring about the best results.

Assuming this traditional strength training split:

Monday: Upper Body 1

Tuesday: Lower Body 1

Wednesday: Off

Thursday: Upper Body 2

Friday: Lower Body 2

Saturday: Off

Sunday: Off

At the end of both Upper Body sessions, you can replace your usual remedial work with specific grip and forearm training. 

Here is a progression for a 12-week training cycle for the grip and forearms:

Phase 1 (week 1-3)

Session 1

C1 Heavy Grippers 3 x 15-20 1011 30

C2 Supported Low Pulley Wrist Extension 3 x 12-15 2011 30

*Both exercises are performed one arm at a time

Session 2

C1 Wrist Roller 3 x 1-2 1010 45

C2 Mid Pulley Rope Supination 3 x 12-15 2011 45

Phase 2 (week 4-6)

Session 1

C1 Pinch Hub 3 x 6-8 1016 30

C2 Thors Hammer Ulnar Flexion 3 x 15-20 2010 30

*Both exercises are performed one arm at a time

Session 2

C1 Pinch Block (Small)  3 x 6-8 1016 30

C2 Thors Hammer Radial Flexion 3 x 15-20 2010 30

*Both exercises are performed one arm at a time

Phase 3 (week 7-9)

Session 1

C1 Heavy Grippers 3 x 10-12 1011 30

C2 Decline DB Wrist Extension 3 x 10-12 2011 30

*Both exercises are performed one arm at a time

Session 2

C1 Thick Grip Wrist Roller 3 x 1-2 1010 45

C2 Thors Hammer Supination 3 x 10-12 2010 45

Phase 4 (week 10-12)

Session 1

C1 Pinch Plate 3 x 4-6 1018 30

C2 Thors Hammer Ulnar Flexion 3 x 12-15 2010 30

*Both exercises are performed one arm at a time

Session 2

C1 Pinch Block (Big)  3 x 4-6 1018 30

C2 Thors Hammer Radial Flexion 3 x 12-15 2010 30

*Both exercises are performed one arm at a time

Grip and forearm strength development calls for a variety of movement patterns and muscle actions. For this reason, it’s imperative to use a combination of concentric and isometric contractions along with focusing on complementary muscles with exercise selection.

Stephane CazeaultComment